5 Fitness Supplements That Are "Really" Proved to Work

DISCLAIMER: Please note that protein supplements were not included to this list as they are simply refined powdered versions of real foods. 

Also keep in mind that anything related to supplements nowadays may be "proved to work" as far as there is someone in the Industry interested in a specific result. 


The following fitness supplements made to this list based on the fact that very differently from most of the supplements we can purchase, they are well supported by several different studies, as well as by their users. Still it does not mean it will necessarily really work for you.


Drink 1 liter of water for every 45 lbs of bodyweight, get a minimum of 7-8 hours sleep daily and eat a whole food balanced diet of nuts, seeds, fruits, vegetables, loads of green leaves, extra virgin oils, fresh unpasteurized milk, eggs and lean cuts of meat, poultry, fish and seafood in case you are not vegetarian.

This is what everyone, superhero or not, really needs to establish a solid foundation for Health and Performance.

But, the following 5 supplements are worth considering as tools to give an extra boost for those who are already following the basic suggestions here presented.


 Please, check your health conditions and needs before taking any health supplement, there are loads of passionate professionals out there that would be able to help you achieving amazing results and saving loads of money by investing on the right alternatives.

Creatine Monohydrate

Studies are very consistent in showing that supplementing with 3 g of creatine monohydrate daily increases muscle stores of creatine phosphate—a source of energy for maximum-intensity efforts—and enhances the gains in strength and power that result from strength and power training.

Omega 3

Adequate essential fatty acid omega-3 intake is needed for healthy cell walls, nervous system function, immune function, and more.

Only some types of fish, chia seeds, flaxseeds, avocados and walnuts contain omega-3’s in significant amounts.

If you regularly eat these foods, you don’t need to take a fish oil supplement. Otherwise, you should.

Another option, if you’re vegan, is flaxseed oil, but fish oil is considered the best source of omega-3’s because it contains two specific fats—EPA and DHA—that flaxseed oil lacks*.

* If opting for fish oil, be prepared for dealing with possible fish burps and be aware that you should invest in a good brand as there are evidences that most of the fish oil for sales is already rancid, which decreases considerably the amount of useful omega-3's in it. Also mind that the benefits from its use are based on a 3000 mg EPA/ DHA daily intake, not 3000 mg fish oil by itself. In some cases, to reach this recommended amount, we may need four times more capsules than the dose suggested in the packages.



Multivitamin

Multivitamin/multimineral supplements are typically recommended as “insurance” against dietary gaps in the provision of essential nutrients.

This is a legitimate use, but let's remember that if our diet is as healthy as it should be, we don’t need a multi, and taking one could actually increase our risk of “megadosing”, or getting too much of one or more vitamins or minerals.

To prevent the negative consequences of megadosing, avoid taking multivitamins that contain more than 200 percent of the RDA for any single nutrient.

Vitamin D

Vitamin D deficiency has become alarmingly widespread in recent years and is associated with consequences ranging from increased risk for some cancers to reduced athletic performance.

The main source of vitamin D is exposure to sunlight. Many experts now recommend that people get 15 to 20 minutes of direct skin exposure to sunlight a few times a week to prevent vitamin D deficiency.

It’s a good idea to get your vitamin D levels checked by a physician periodically. If they are low, you may need to take a vitamin D supplement (D3 is the preferred form).


Caffeine

Caffeine improves focus and blunts the pain response. This means you’ll feel more energetic and be able to push yourself further before feeling fatigued. This is the main ingredient in most of the pre-workout supplements and energy drinks.

There is also evidence that it is an excellent aid for fat loss, working as a thermogenic and increasing your total calorie expenditure and metabolism.

To experience its benefits you could opt for a basic espresso shot (about 110 mg caffeine) or pure caffeine capsules.

The main advantage of taking caffeine in capsules is that by doing so you avoid the risk of dealing with teeth stains, as well as you start looking at coffee not as a daily addiction, but as a supplement that you can use here and there to enhance your performance.

Even though some supplements pack 400 mg of caffeine per capsule, making the price look very tempting by first sight, after five years using caffeine as a supplement, I would suggest that you keep it in the range of 100-300 mg caffeine daily, preferably separated in two doses, in order to avoid energy crashes.

Now, it does not mean that you cannot keep drinking your coffee, but please be aware that the regular powdered coffee that you have been drinking nowadays is miles away from being a super food; mainly if you add sugar, artificial sweeteners and turn it into in a latte, milk shake or whatever crazy sweet mixture the fashionable coffee shop on the corner is offering to you.

Alternative: Start switching for occasional good quality espressos (I usually have one on the 24 hours fasting day).

Keep Strong. And Save Your Money From The Supplement Industry.